{"id":4735,"date":"2026-06-25T04:37:36","date_gmt":"2026-06-25T04:37:36","guid":{"rendered":"https:\/\/sotpost.com\/?p=4735"},"modified":"2026-06-25T04:44:42","modified_gmt":"2026-06-25T04:44:42","slug":"a-po-ju-shkakton-vala-e-te-nxehtit-mjegull-mendore-ja-pse","status":"publish","type":"post","link":"https:\/\/sotpost.com\/?p=4735","title":{"rendered":"a \u00a0po ju shkakton vala e t\u00eb nxehtit \u2018mjegull mendore\u2019? Ja pse"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Nxeht\u00ebsia nuk e lodh vet\u00ebm trupin \u2014 ajo mund t\u00eb ngadal\u00ebsoj\u00eb shpejt\u00ebsin\u00eb e p\u00ebrpunimit t\u00eb informacionit, t\u00eb prish\u00eb p\u00ebrqendrimin dhe t\u2019ju b\u00ebj\u00eb m\u00eb t\u00eb irrituar se zakonisht. Pse ndodh kjo dhe cilat jan\u00eb m\u00ebnyrat m\u00eb t\u00eb thjeshta p\u00ebr t\u00eb planifikuar dit\u00ebn dhe gjumin n\u00eb m\u00ebnyr\u00eb q\u00eb truri juaj t\u00eb mbaj\u00eb ritmin?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kur temperaturat p\u00ebrv\u00ebluese godasin, shum\u00eb prej nesh ndiejn\u00eb m\u00eb shum\u00eb se vet\u00ebm efektet fizike t\u00eb nxeht\u00ebsis\u00eb. Vala e t\u00eb nxehtit mund t\u00eb ndikoj\u00eb edhe n\u00eb performanc\u00ebn ton\u00eb mendore, duke na l\u00ebn\u00eb t\u00eb plog\u00ebsht dhe t\u00eb shp\u00ebrqendrimit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne fol\u00ebm me terapisten e rehabilitimit kognitiv Natalie Mackenzie, e cila shpjegoi disa nga arsyet pas k\u00ebsaj \u2018mjegulle mendore\u2019 t\u00eb lidhur me nxeht\u00ebsin\u00eb dhe ndau disa k\u00ebshilla t\u00eb dobishme se si ta p\u00ebrballoj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00c7far\u00eb \u00ebsht\u00eb mjegulla mendore?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Mjegulla mendore nuk \u00ebsht\u00eb nj\u00eb diagnoz\u00eb mjek\u00ebsore, por disa njer\u00ebz e p\u00ebrshkruajn\u00eb si mendim t\u00eb turbullt, paaft\u00ebsi p\u00ebr t\u00eb marr\u00eb vendime, v\u00ebshtir\u00ebsi n\u00eb p\u00ebrqendrim ose thjesht ndjesin\u00eb se nuk je \u201cn\u00eb form\u00eb\u201d \u2013 dhe mund t\u00eb shfaqet ndryshe tek njer\u00ebz t\u00eb ndrysh\u00ebm\u2019, thot\u00eb Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Mjegulla mendore shpesh lidhet me menopauz\u00ebn dhe perimenopauz\u00ebn, lodhjen ose nxeht\u00ebsin\u00eb.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pse funksionet njoh\u00ebse, si kujtesa dhe p\u00ebrqendrimi, ndikohen shpesh nga nxeht\u00ebsia?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gjat\u00eb nj\u00eb vale t\u00eb nxehti, hipotalamusi i trurit ridrejton energjin\u00eb dhe rrjedhjen e gjakut drejt l\u00ebkur\u00ebs p\u00ebr t\u00eb ftohur trupin, shpjegon Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Hipotalamusi yn\u00eb, i cili \u00ebsht\u00eb termostati i trurit, monitoron vazhdimisht temperatur\u00ebn e trupit dhe siguron q\u00eb kur temperatura rritet, trupi t\u00eb ftohet p\u00ebrmes djersitjes\u2019, v\u00ebren Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Ritmi i zemr\u00ebs gjithashtu rritet gjat\u00eb nxeht\u00ebsis\u00eb, gj\u00eb q\u00eb devijon shum\u00eb energji dhe rrjedhje gjaku larg trurit, dhe kjo mund t\u00eb ndikoj\u00eb n\u00eb funksionin kognitiv. Gj\u00ebrat si v\u00ebmendja dhe p\u00ebrqendrimi, q\u00eb jan\u00eb n\u00eb fund t\u00eb piramid\u00ebs kognitive, priren t\u00eb preken t\u00eb parat.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kjo mund t\u00eb ket\u00eb efekte zinxhir n\u00eb funksione t\u00eb tjera kognitive, si kujtesa jon\u00eb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Kjo krijon probleme me filtrimin, shp\u00ebrqendrimin dhe fokusin, gj\u00eb q\u00eb m\u00eb pas ndikon n\u00eb kujtes\u00ebn afatshkurt\u00ebr, e cila \u00ebsht\u00eb n\u00eb shtres\u00ebn tjet\u00ebr t\u00eb piramid\u00ebs\u2019, thot\u00eb Mackenzie. \u2018Kjo ndodh sepse n\u00ebse njer\u00ebzit nuk mund t\u00eb p\u00ebrqendrohen dhe t\u00eb mbajn\u00eb v\u00ebmendjen, ata nuk mund t\u00eb ruajn\u00eb informacionin n\u00eb kujtes\u00ebn e pun\u00ebs, nuk mund ta mbajn\u00eb at\u00eb dhe as ta manipulojn\u00eb p\u00ebr ta kaluar n\u00eb kujtes\u00ebn afatgjat\u00eb.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ajo shton se njer\u00ebzit mund t\u00eb ken\u00eb gjithashtu probleme me vendimmarrjen dhe funksionet ekzekutive, q\u00eb jan\u00eb funksione m\u00eb t\u00eb larta kognitive, n\u00eb nxeht\u00ebsi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Njer\u00ebzit nuk mund t\u00eb peshojn\u00eb informacionin nj\u00ebsoj, shpejt\u00ebsia e p\u00ebrpunimit ngadal\u00ebsohet dhe shpesh ndodh nj\u00eb efekt zinxhir n\u00eb fusha t\u00eb ndryshme kognitive\u2019, thot\u00eb Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A mund t\u00eb ndikoj\u00eb nxeht\u00ebsia edhe n\u00eb humorin ton\u00eb?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Disa njer\u00ebz v\u00ebrejn\u00eb se, p\u00ebr shkak se vendimmarrja e tyre \u00ebsht\u00eb e d\u00ebmtuar ose trupi ndjehet n\u00ebn stres, kjo mund t\u00eb ndikoj\u00eb n\u00eb reagimet emocionale\u2019, v\u00ebren Mackenzie. \u2018N\u00eb nxeht\u00ebsi, rrjedhja e gjakut dhe trupi yn\u00eb fokusohen n\u00eb instinktet e mbijetes\u00ebs p\u00ebr t\u2019u ftohur, gj\u00eb q\u00eb mund t\u00eb na \u00e7oj\u00eb n\u00eb nj\u00eb gjendje m\u00eb emocionale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Njer\u00ebzit shpesh ndihen m\u00eb t\u00eb acaruar dhe potencialisht m\u00eb reaktiv\u00eb e impulsiv\u00eb n\u00eb nxeht\u00ebsi, sepse nuk po i p\u00ebrdorin funksionet ekzekutive aq mir\u00eb sa zakonisht.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00c7far\u00eb roli mund t\u00eb luaj\u00eb gjumi n\u00eb k\u00ebt\u00eb?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nxeht\u00ebsia mund t\u00eb ndikoj\u00eb negativisht n\u00eb gjumin ton\u00eb, gj\u00eb q\u00eb mund t\u00eb ket\u00eb efekte t\u00eb r\u00ebnd\u00ebsishme n\u00eb humor dhe funksionin kognitiv dit\u00ebn pasuese.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Ne kemi nevoj\u00eb t\u00eb shohim nj\u00eb r\u00ebnie t\u00eb leht\u00eb t\u00eb temperatur\u00ebs s\u00eb trupit p\u00ebr t\u00eb hyr\u00eb n\u00eb faz\u00ebn e gjumit t\u00eb thell\u00eb q\u00eb na nevojitet p\u00ebr gjum\u00eb rikuperues, por kur \u00ebsht\u00eb nxeht\u00eb kjo mund t\u00eb jet\u00eb problem\u2019, thot\u00eb Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018M\u00eb pak koh\u00eb n\u00eb k\u00ebt\u00eb faz\u00eb t\u00eb gjumit t\u00eb thell\u00eb ndikon n\u00eb arkitektur\u00ebn e gjumit, gj\u00eb q\u00eb m\u00eb pas ndikon n\u00eb konsolidimin e kujtes\u00ebs dhe mund t\u00eb ndikoj\u00eb n\u00eb procesin e pastrimit t\u00eb mbetjeve glinfatike [i cili e mban trurin \u201ct\u00eb past\u00ebr\u201d duke larguar mbetjet gjat\u00eb gjumit, sipas Cleveland Clinic]. M\u00eb pas, dit\u00ebn tjet\u00ebr, shfaqen efektet e kombinuara t\u00eb ndikimit kognitiv t\u00eb gjumit t\u00eb dob\u00ebt.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A luan rol dehidratimi n\u00eb k\u00ebt\u00eb?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Edhe nj\u00eb ndryshim i vog\u00ebl n\u00eb hidratim, mjafton t\u00eb kalosh n\u00eb dehidrim t\u00eb leht\u00eb, ndikon ndjesh\u00ebm n\u00eb funksionin kognitiv, si vendimmarrja dhe p\u00ebrqendrimi\u2019, thekson Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ja k\u00ebshillat kryesore t\u00eb Mackenzie p\u00ebr m\u00ebnyr\u00ebn si t\u00eb parandalohen dhe menaxhohen k\u00ebto efekte\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Q\u00ebndroni t\u00eb hidratuar<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018\u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb mos harrohet hidratimi\u2019, thot\u00eb Mackenzie. \u2018Gjat\u00eb val\u00ebs s\u00eb t\u00eb nxehtit ne djersitemi m\u00eb shum\u00eb, ndaj nuk b\u00ebhet fjal\u00eb vet\u00ebm p\u00ebr ruajtjen e sasis\u00eb normale t\u00eb ujit, por edhe p\u00ebr z\u00ebvend\u00ebsimin e ujit q\u00eb humbasim p\u00ebrmes djersitjes.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rregulloni orarin<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018N\u00ebse \u00ebsht\u00eb e mundur, konsideroni ndryshimin e orarit tuaj. P\u00ebr shembull, filloni pun\u00ebn m\u00eb her\u00ebt gjat\u00eb dit\u00ebs kur \u00ebsht\u00eb m\u00eb fresk\u00ebt\u2019, sugjeron Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ndryshoni mjedisin<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018P\u00ebrpiquni t\u00eb q\u00ebndroni larg zyrave t\u00eb nxehta n\u00ebse \u00ebsht\u00eb e mundur dhe t\u00eb q\u00ebndroni n\u00eb mjedise m\u00eb t\u00eb fresk\u00ebta\u2019, rekomandon Mackenzie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00ebrshtatni detyrat m\u00eb t\u00eb v\u00ebshtira me or\u00ebt m\u00eb t\u00eb fresk\u00ebta t\u00eb dit\u00ebs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Mendoni si ta planifikoni dit\u00ebn tuaj rreth vendimmarrjes\u2019, k\u00ebshillon Mackenzie. \u2018P\u00ebr shembull, rekomandohet t\u00eb b\u00ebhen detyrat m\u00eb k\u00ebrkuese kognitive n\u00eb m\u00ebngjes ose n\u00eb mbr\u00ebmje t\u00eb hershme, kur \u00ebsht\u00eb m\u00eb fresk\u00ebt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018P\u00ebrpiquni t\u00eb shmangni ose t\u00eb reduktoni marrjen e vendimeve t\u00eb r\u00ebnd\u00ebsishme gjat\u00eb or\u00ebve t\u00eb pikut t\u00eb nxeht\u00ebsis\u00eb.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>B\u00ebni nj\u00eb dush pak m\u00eb t\u00eb fresk\u00ebt<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018Ulni temperatur\u00ebn e trupit me nj\u00eb dush pak m\u00eb t\u00eb fresk\u00ebt, jo me uj\u00eb shum\u00eb t\u00eb ftoht\u00eb\u2019, rekomandon Mackenzie. \u2018Ftohja e ky\u00e7eve t\u00eb duarve dhe qaf\u00ebs mund t\u00eb ndihmoj\u00eb n\u00eb uljen e reagimit t\u00eb hipotalamusit.\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Krijoni nj\u00eb mjedis t\u00eb fresk\u00ebt p\u00ebr gjum\u00eb<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2018P\u00ebrpiquni t\u00eb q\u00ebndroni t\u00eb fresk\u00ebt gjat\u00eb nat\u00ebs\u2019, k\u00ebshillon Mackenzie. \u2018Gj\u00ebrat si ventilator\u00ebt, mungesa e \u00e7ar\u00e7af\u00ebve t\u00eb r\u00ebnd\u00eb dhe pambuku i leht\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb mbrojtjen e gjumit dhe t\u2019ju ndihmojn\u00eb t\u00eb keni m\u00eb shum\u00eb gjum\u00eb t\u00eb thell\u00eb.\u2019<br><br><br><br><\/p>\n","protected":false},"excerpt":{"rendered":"Nxeht\u00ebsia nuk e lodh vet\u00ebm trupin \u2014 ajo mund t\u00eb ngadal\u00ebsoj\u00eb shpejt\u00ebsin\u00eb e p\u00ebrpunimit t\u00eb informacionit, t\u00eb prish\u00eb&hellip;\n","protected":false},"author":2,"featured_media":4736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"h5ap_radio_sources":[],"footnotes":""},"categories":[148,152],"tags":[],"class_list":["post-4735","post","type-post","status-publish","format-standard","has-post-thumbnail","category-lajme","category-shendetesi","cs-entry","cs-video-wrap"],"_links":{"self":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/4735","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4735"}],"version-history":[{"count":2,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/4735\/revisions"}],"predecessor-version":[{"id":4740,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/4735\/revisions\/4740"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/media\/4736"}],"wp:attachment":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}